Wednesday 27th of July
C1 D1 W2
1430
Speed focus: Rigid ankle during acceleration
Warm-Up:
- Running jump rope
- Hop to 3 step acceleration
Sprints:
Left arm sprints
Various hop / SL drop entries
- 10 x 10m
Tier 1 - Speed Total
Power Clean + Rebound Power Clean
- 75 x 8 x 1+1
1715
Tier 2 - Heavy Lower
Front Squat
- 60 x 5
- 80 x 3
- 100 x 1
- 110 x 1 failed 2nd
- 100 x 3
Tier 3 - Volume Upper
- A: Dips: 3 x 15
- B: Cable Row: 17 x 10, 17.5 x 10
Assistance:
- A: DB HS SLRDL: 40 x 10, 50 x 8
- B: Neck Bridge: 45s left, right, front, back
Pump:
- Twisty SL Pogos: 50 ea
- Lateral SL Pogos: 50 ea
- Trident SL Pogos: 50 ea
Clean and squats were weaker than I would have liked. Otherwise, good session